hawaii's 5/3/1 log

[hawaii]

what weight are you aiming for?

Are you doing UD?

idk, bro.. I want my caliper readings using parillo method to be <10%. I really hope that's by the end of this month because I've been cutting for pretty much the whole year so far aside from a couple 2 week breaks.

no UD for me.. doesn't sound fun at all.. rather do my suboptimal training/nutrition and at least enjoy it somewhat... those depletion workouts would have me



6/11

fasted

inverted rows
1x10

pullups
bw x3 x3
+35x6 x6

inverted rows
3x10r

db curls
30s x6r x3
hammer curls
30s x10r x2

 

[Serious]

Fa sho, you definitely put in the work to be in the single digit club.

How's the cardio?

 

[Majestyx]

how long are your gym workout sessions usually?

 

[hawaii]

Fa sho, you definitely put in the work to be in the single digit club.

How's the cardio?

what's that?

I work at a school, so I do a lot of walking, but other than that, no extra cardio. for now I'm trying to not do any cardio so I can save it for when I actually stall on the fat loss via low calories thing. when I do, it's prob just gonna be lots of walking. I'm lazy as fukk and hate running. If I had to, i'd do sprints, but no distances longer than 400m for me if I ever do start running.. yup... I'm really lazy

weighed in at 158 today.

how long are your gym workout sessions usually?

anywhere from 60-90min depending on how lazy I'm feeling. I'll try and be faster from now on. more work done in a shorter amount of time should lead to more calories burned lol. also another 10-20min for the foam/pvc rolling.

 

[Majestyx]

anywhere from 60-90min depending on how lazy I'm feeling. I'll try and be faster from now on. more work done in a shorter amount of time should lead to more calories burned lol. also another 10-20min for the foam/pvc rolling.

you bang your sets out, i wanna be like you when i grow up

 

[hawaii]

6/12

pvc lower body / lats
shoulder prehabs

incline bench
bar x20
85x5
125x5
145x3
165x3
185x3
205x1
225x1
245x1
265x1
225x3
205x5 paused
185x10 paused
145x10 paused x2

hbbs
bar x10
95x5 x2
135x5
165x3
185x3
205x1
225x1
185x10
135x10

ghr
bw x10
+15 x8r x3
bw x10

rope/abs 5 sets (alternated with GHR)

leg curls 3x10

muscleups 2x5r

shoulder prehabs

6/14

shoulder prehabs

military press
bar x10 x2
85x5 x2
115x5
135x5 x2
155x5 x2
115x10 x2

db press (standing if it matters)
30s x15 x3

pullups (had my knees up on these)
2x10r ....2x8.. short rest

klokov press
85x10 drop set bar x25r

side laterals
10s x15r

had enough.. too lazy to do rows at home plus I was fasted and was hungry.


started having off days.. just gonna eat a little less


flex / unflexed @ ~12.xx% bodyfat

Spoiler

 

[-G$-]

6/12

pvc lower body / lats
shoulder prehabs

incline bench
bar x20
85x5
125x5
145x3
165x3
185x3
205x1
225x1
245x1
265x1
225x3
205x5 paused
185x10 paused
145x10 paused x2

hbbs
bar x10
95x5 x2
135x5
165x3
185x3
205x1
225x1
185x10
135x10

ghr
bw x10
+15 x8r x3
bw x10

rope/abs 5 sets (alternated with GHR)

leg curls 3x10

muscleups 2x5r

shoulder prehabs

6/14

shoulder prehabs

military press
bar x10 x2
85x5 x2
115x5
135x5 x2
155x5 x2
115x10 x2

db press (standing if it matters)
30s x15 x3

pullups (had my knees up on these)
2x10r ....2x8.. short rest

klokov press
85x10 drop set bar x25r

side laterals
10s x15r

had enough.. too lazy to do rows at home plus I was fasted and was hungry.


started having off days.. just gonna eat a little less


flex / unflexed @ ~12.xx% bodyfat

Spoiler

 

[hawaii]

6/17

pvc lower body / lats
shoulder prehabs

flat bench
bar x25
135x10 x2 (right pec started feelin funny.. smh)

military press
bar x10
85x5
105x2
125x2
145x2
165x2
135x5 x5 (thought about doing heavier after 2 sets.. should have)

DL (hookgripped all except snatch)
135x5 x2
185x3
235x3
265x2
295x1
315x1
335x1
295x5
275x5
225x5 ~1" deficit sldl
225x3 ~1" deficit snatch grip

power cleans
135x1 (+1 press) x3
155x1
175x1
195x1
205x1
225x1 felt good for more

GHR
2x15r

rope/abs
2x15r

pvc lower body

supposed to skwat but my right patellar was sore all day. funny how it randomly hurts on days I plan to skwat.. I only did DLs because I didn't want to do any more presses.

 

[hawaii]

6/19

pvc lower body

hbbs
bar x10
95x5 x2
135x5
175x5
FS
175x2
195x1 x3
hbbs
185x6 x2 (right knee started feeling sore)

incline bench (took a chance.. been poking at the pec and iced twice so *shrug* )
bar x30
95x10
135x10
155x5
175x5
195x1
215x1
175x5 paused ~1" above chest
175x5 x2
higher incline / narrow grip / paused
135x10 x2

pullups 2x10r

pendlay rows
135x5
155x5
175x5
195x5 x2
175x8 x2

pullups 3x10

military press
bar x5
95x5
135x5 x2

klokov press
95x10
95x8
95x6

GHR 3x12r
rope/abs 3 sets

pvc lower body / lats

did too much work.. weighed in at 156 so went higher carbs just incase I'm losing them LBMs..

~2340 cals
41 F
324 C
183 P


6/20

lots of pvc lower body / lats
shoulder prehabs

warmup presses / hbbs / GMs / skwat cleans with bar

PCs
135x3 x4
155x3 x2

clean pull + PC
185x1 x4 sets

snatch pulls
185x5 x3

clean pulls
235x3 x3

snatch grip SLDL
185x5
225x5 x3

DL 295x1 x2

GHR
3x12r

military press
bar x10
95x6
135x1 x4

shoulder prehabs
pvc lower body / lats


~2440 cals
46 F
316 C
184 P

 

[hawaii]

6/22

fasted

inverted rows
2x5r

pullups
bw x5
+20x3 x10 (tried for ~30s rest)

inverted rows
+20lbs x10 x3 (lol @ trying to load these with dip belt)

military press
bar x10
85x5
115x5
135x3
155x3 x2
135x4 x4

klokov press
85x12
85x10

muscle snatch 65x10 x2
(superset) barbell curl 65x10 x2

rear delt laterals
10s x12 (+ 10 side laterals + 6 front raises)
10s x10

hammer curl
30s x6 x2

 

[hawaii]

6/24

weighed in at 155 today. might do my first PL meet in August depending on a few things. it's a push/pull meet, so my excuse of "naah my skwat sucks" won't work here.

fasted

inverted rows
1x10

pullups
bw x5 x2
+20x3 x10 (or 12.. lost count.. ~30s rest)

inverted rows
3x10

military press
bar x5
85x5
115x3
135x3
165x1 x5
145x5 x2
135x5x2
115x10
115x10

db curls
30s x6r x3

no gym so just do what I can at home.

 

[hawaii]

6/26

weighed in at 154 but low carbs recently.

fasted

hbbs
bar x10
115x5
135x3
165x2
185x2
205x2
225x2

decided to get some other work in before the inevitable knee soreness

power cleans
135x1 x3
155x1 x2
175x1
195x1
205x1 x5

hbbs
135x5
165x5
185x5 (yea.. right knee again)

DL
205x2
245x2
265x1
285x1
315x3
295x3

clean pulls
205x5 x3

snatch grip SLDL ~1" deficit
205x8 x2

GHR (vs monster mini.. too easy)
2x10


6/27

weighed in at 158 after yesterday's high carb day

fasted

shoulder prehabs

incline bench (all stopped ~1" off chest)
bar x20 x2
85x15
105x5 x2
125x5
145x5
165x5
185x1
205x1
225x1
185x3 x2
165x5 x2
145x7 x2

band face pulls
20sets x10r (alternated with inclines)

pendlay rows
135x5 x2
155x5
185x5 x2
185x3 x2
155x3 x15 (alt with military)

military press
85x5
135x1 x3
btn push press
155x1 x2
165x1 x2
175x1 x2
185x1 x2
175x3
155x5 x2

(eta: lowered last rep somewhat slow + rack in the front.. extra shoulder work cuz I'm not doing enough shoulder work)

1 muscleup + 5 pullups
6 sets

GHR
3x15r

db curl
30s x5 drop set 25s x5 drop set 20s x5
hammer curls
25s x8
20s x13

was in there for ~90min

 

[hawaii]

6/29

153 in the morning

fasted (anytime I train fasted now I take BCAAs + caffeine)

shoulder prehabs

5/3/1 military press (3s week)
bar x15
85x10
115x3
135x1
145x1
155x1
145x3+ = 8 (left ~4 back)
140x3
130x3
120x3
115x3
95x7 x7 (paused around eye level going up and down)

pullups
bw x5r x2
+20x7 x7 (alt with 7x7 military)

barbell curls 70x10r x3
monster mini facepulls 3x10

db curls 30s x6r x3
monster mini facepulls 3x10


7/1

bodyweight in the morning = 153


(stupid, but skipped rolling, but stretched some)
shoulder prehabs

warm up presses with bar and 30s DBs

PCs
135x1 x2
135x1 (+1 push press) x2
155x1
155x1 (+1 push press)
175x1
175x1 (+1 push press)
185x1 x2
185x1 (+1 push press)

5/3/1 deadlifts
235x2
255x2
280x1
260x3+ = 6 (taking it easy)
245x3
225x3 x4 (~1" deficit)

snatch grip SLDL (~1" deficit)
185x5 x10s

ab/rope pulldowns
2x12r

pullups 1x16 (idk if I coulda did 25+ so stopped)


** back on Jim Wendler's 5/3/1 again.. except I'm running it as 3/5/1 with some singles thrown in, so kinda like the powerlifting template **

also ended my cut because I'm legit going insane and just think about food and I'm always mad/sad lmaoooo... refeed today went over 450g carbs and again tomorrow with ~300, then back to ~2300 cals daily for a couple of weeks and will monitor weight. might do calipers this week. expecting ~11.xx% parillo method

 

[hawaii]

7/2

weighed in at 157

shoulder prehabs

band facepulls
3x10

incline bench
bar x30
85x15
125x8
145x4
165x2
185x1
185x1 paused
205x1 paused
225x1 paused (fast)
185x3+ = 10
175x3
165x3
155x3
145x3 x2

band facepulls 5x10 during benching

DBs floor press
50s x15
50s x10 x2

pullups
3x6r

klokov press
95x6
85x6 x4

did the pullups and klokovs in under 10min

Night session.. ate too much fried rice

shoulder prehabs

facepulls 2x10

pullups
bw x5r x2
+25x2
+45x1 x2
+60x1
+75x1
+90x1
+105x1
+105x2 chinups
bw x26 (PR +2 reps)

seated chest supported row
45s x10
55s x5r x4

good mornings bar x15 x3
hammer curls 30s x8 x3

foam roll lower body / lats

 

[hawaii]

just been doing the minimum for 5s week on 531, so didn't update. 1s week now. instead of repping out DLs, I decided to work up to a heavy single.

7/11

531 deadlifts (1s)
135x5 x2
185x3 x2
225x1 x2
245x1
265x1
275x1+ = 1
295x1
315x1
335x1
355x1

PCs
135x1 x5
155x1
175x1
185x1 x5

pullups
bw x10 x2
bwx5
bw x5r x3 (btn)

hanging ab stuff

GHR vs monster mini 3x10
rope/abs 3x10